After learning the proper mechanics of the air squat, you may find it's time for something a little more challenging. May we introduce you to the Goblet Squat?
The goblet squat can be performed with a single kettlebell or dumbbell. This is a great movement for lower body days.
The goblet squat is essentially a weighted air squat. All the mechanics of a proper air squat remain the same for this movement.
To begin, hold the weight at your chest standing tall. From here, perform a squat.
The weight at your chest will want to naturally pull you forward. Fight against this by staying nice and upright. Make sure your hip crease goes below the top of your knee at the bottom of the squat for full range of motion.
The rep is complete when you return to the starting position.
If the goblet squat is not challenging enough, add a tempo to your movement. Think 3 seconds on the descent, three second pause at the bottom of the squat, and then a three second ascent to the top. You can also go heavier with the weight.